FICHA DE TREINO FUNCIONAL

TREINO MEMBROS INFERIORES

MOUNTAIN CLIMBER GROINERS

WALL SIT/SQUATS/CHAIR AIR SQUATS

BODY WEIGHT SUMO JUMP SQUATS

BODYWEIGHT SQUATS BODYWEIGHT SIDE STEPS

BODYWEIGHT WALKING LUNGES KNEELING HIP FLEXOR STRETCH

HYDRANTS/ABDCUTOR/ADDUCTOR KNEE RAISES

DONKEY KICKS SINGLE-LEG EXTENDED ARM SQUATS

BIRD DOGS/ALTERNANTING REACH & KICKBACKS

BODYWEIGHT CALF RAISES CABLE HIP ABDUCTION/ADDUCTION

 CABLE HIP EXTENSIONS

STIFF

3 SÉRIES DE 10 - 20 REPETIÇÕES

TEMPO DE DESCANSO 1 - 2MIN

ABDOMINAL
CRUNCHES DOUBLE CRUNCHES

CROSS-BODY CRUNCHES HOLLOW BODY ROCK HOLD

EXTENDED ARMS & LEGS LIFTS REVERSE CRUNCHES

ALTERNATE HEEL TOUCHERS HIGH CRUNCHES

FLUTTER KICKS JACKNIFEE SIT-UP/TOE TOUCHES/CRUNCH

TOE REACHES/CRUNCHES WINDSHIELD WIPERS

LEG PULL-IN KNEE –UPS RESISTANCE BAND GLUTE BRIDGES

COBRA ABDOMINAL STRETCH BURPEES/SQUAT THRUSTS

ABMAT

3 SÉRIES DE 10 - 20 REPETIÇÕES

TEMPO DE DESCANSO 1 - 2MIN

PRANCHAS ABDOMINAIS
STAR PLANKS PLANKS

PLANK JACKS/EXTENDED LEG KNEE PLANK

MODIFIED SIDE PLANKS PLANK LEG LIFTS

PLANK KNEE TO ELBOW SIDE PLANK LEG RAISES

REVERSE PLANK KICKS SIDE PLANK ROTATIONS

PLANK SHOULDER TAPS DOUBLLE SIDE JACKKNIFES

3 SÉRIES DE 10 REPETIÇÕES DE 40 A 60 SEGUNDOS

TEMPO DE DESCANSO 1 - 2MIN

RESISTENCE BAND TRAINING
RESISTENCE BAND DEADLIFTS RESISTENCE BAND GLUTE KICKBACKS

RESISTENCE BAND LYING LEG EXTENSIONS RESISTENCE BAND SIDE STEPS

RESISTENCE BAND SQUATS

3 SÉRIES DE 10 - 20 REPETIÇÕES

TEMPO DE DESCANSO 1 - 2MIN

TREINO COSTAS
FLOOR T RAISES/BACK FLYES CONTRALATERAL LIMB RAISES

CRAB TOE TOUCHS RACK PULLS

RESISTENCE BAND BENT OVER ROWS

REMADA SENTADA COM SUPERBAND

REMADA UNILATERAL COM SUPERBAND

3 SÉRIES DE 10 - 20 REPETIÇÕES

TEMPO DE DESCANSO 1 - 2MIN

 TREINO PEITORAL/TRÍCEPS
RESISTENCE BAND TRICEP OVERHEAD EXTENSIONS RESISTENCE BAND TRICEP KICKBACKS

RESISTENCE BAND PUSH-UPS PUSH-UP

DYAMOND PUSH-UPS

WIDE PUSH-UPS
KNEE PUSH-UPS SPIDERMAN PUSH-UPS

WALL PUSH-UPS SINGLE-ARM WALL PUSH-UPS

3 SÉRIES DE 10 - 20 REPETIÇÕES

TEMPO DE DESCANSO 1 - 2MIN

TREINO BÍCEPS
BÍCEPS ROSCA

BÍCEPS ROSCA MARTELO

BÍCEPS ROSCA SCOTT

3 SÉRIES DE 10 - 20 REPETIÇÕES

TEMPO DE DESCANSO 1 - 2MIN

 TREINO OMBROS
DESENVOLVIMENTO

DESENVOLVIMENTO UNILATERAL RESISTENCE BAND STANDING SHOULDER PRESS

ELEVAÇÃO LATERAL RESISTENCE BAND SHOULDER FRONT RAISES

EXTERNAL CABLE SHOULDER ROTATION INTERNAL CABLE SHOULDER ROTATION

SHOULDER POLE CRUCIFIXO COM BAND RESISTANCE

3 SÉRIES DE 10 - 20 REPETIÇÕES

TEMPO DE DESCANSO 1 - 2MIN